{"id":52413,"date":"2025-04-25T22:00:48","date_gmt":"2025-04-26T02:00:48","guid":{"rendered":"https:\/\/www.hancockhealth.org\/mayo-health-library\/mayo-clinic-minute-how-to-hit-your-target-heart-rate\/"},"modified":"2026-02-04T12:05:25","modified_gmt":"2026-02-04T17:05:25","slug":"mayo-clinic-minute-how-to-hit-your-target-heart-rate","status":"publish","type":"mayo","link":"https:\/\/www.hancockhealth.org\/zh\/mayo-health-library\/mayo-clinic-minute-how-to-hit-your-target-heart-rate\/","title":{"rendered":"Mayo Clinic Minute: How to hit your target heart rate"},"content":{"rendered":"
\n

Regular exercise can make your heart stronger and more efficient.<\/p>\n

“Well, we want that target heart rate range. And that means we’re working hard enough that our heart is getting beneficial activity and beneficial exercise.”<\/p>\n

Dr. Ed Laskowski, co-director of Mayo Clinic Sports Medicine, says you should get about 30 minutes of moderate activity at least five days a week.<\/p>\n

“And moderate is something that you’re — you’re breathing kind of hard, but you can still hold a conversation.”<\/p>\n

That should get your heart rate up to the target range, and studies show that the level of exertion we feel correlates quite well with our heart rate.<\/p>\n

“We’re getting good blood flow. We’re training our heart muscle to work more efficiently, and … actually strengthening it. So if we … don’t do that — if we’re doing something too light — we won’t get as much of the beneficial effect.”<\/p>\n

Dr. Laskowski says the actual numbers aren’t as important as the effects.<\/p>\n

“As long as we feel we’re working moderately hard and … we’re getting some good activity, we’re doing good things for ourself.”<\/p>\n

For the Mayo Clinic News Network, I’m Ian Roth.<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

Learn how to exercise at your target heart rate.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","template":"","tags":[170,406,1682],"class_list":["post-52413","mayo","type-mayo","status-publish","hentry","tag-fitness","tag-lifestyle","tag-person-group-concept","content_type-health-tips"],"acf":[],"yoast_head":"\nMayo Clinic Minute: How to hit your target heart rate - Hancock Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hancockhealth.org\/zh\/mayo-health-library\/mayo-clinic-minute-how-to-hit-your-target-heart-rate\/\" \/>\n<meta property=\"og:locale\" content=\"zh_HK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mayo Clinic Minute: How to hit your target heart rate - Hancock Health\" \/>\n<meta property=\"og:description\" content=\"Learn how to exercise at your target heart rate.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.hancockhealth.org\/zh\/mayo-health-library\/mayo-clinic-minute-how-to-hit-your-target-heart-rate\/\" \/>\n<meta property=\"og:site_name\" content=\"Hancock Health\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-04T17:05:25+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u9810\u8a08\u95b1\u8b80\u6642\u9593\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 \u5206\u9418\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/mayo-health-library\\\/mayo-clinic-minute-how-to-hit-your-target-heart-rate\\\/\",\"url\":\"https:\\\/\\\/www.hancockhealth.org\\\/mayo-health-library\\\/mayo-clinic-minute-how-to-hit-your-target-heart-rate\\\/\",\"name\":\"Mayo Clinic Minute: How to hit your target heart rate - 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